Eating Right Tips

Though exercise is essential to keep your body healthy, if increasing your daily energy, losing weight and improving your overall health is part of your overall goal, you likely need to re-evaluate your portion sizes and the kinds of foods you eat on a daily basis. Try these ideas.

Add Protein to Your Diet

Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day

A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet.

Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect .

Try eating eggs, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day.

Limit Your Intake of Added Sugar

Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer.

On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it.

Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.

Minimizing your intake of added sugar is a great way to improve your diet.

Drink Water

There is actually truth to the claim that drinking water can help with weight loss.

Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward (16, 17, 18, 19).

Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people.

Avoid Liquid Calories

These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage.

It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat.

Limit Your Intake of Refined Carbs

Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.

The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease.